Although I still have a few races left on the calendar this year, my running “off-season” started the minute I crossed the finish line in Twin Cities. Since then I’ve been running less, enjoying more. Not that running isn’t enjoyable or anything, it’s the marathon training that tends to wear on me after awhile.
Studies show that changing up our workouts does a body good. This goes double for the mental state. Even if one’s “hiatus” from training is short, the perceived break alone tends to give us a physical and mental boost so we’re rested, refreshed and eager to come back to hard training next season. For the record, I’m not suggesting you stop running completely or punch a one-way ticket to slothville. Just a few tweaks are worth their weight in gold.
Here are some ways to shift focus before the next training cycle fires up:
- Work on flexibility, core and address muscle imbalances. Face it, running is repetitive. It pounds the body and over works some muscles while others get weak. Check out Dr. Jordan Metzl’s Iron Strength Workout. Pahla B Fitness has a great series on YouTube you can check out here. If you never tried yoga now’s a good time.
- Focus on another sport. Fall cycling has been gorgeous here. I also plan to get back in the pool….any day now….maybe…
- Strength Train. If you already have strength training in your plan, now’s the time to change it up. Lift heavier. Try something new. Maybe Boot Camp or TRX. You’re not saving your legs for key running workouts or goal races so go for it! Remember a strong body resists injury better.
- Dial in your diet. We all know it’s never a good idea to try to lose weight while we’re training. Now’s the time to make simple, gradual changes. Focus on whole, unprocessed foods, drinking more water, adding more veggies while limiting sweets and refined carbs. I’m looking at you, Halloween candy. It’s not about deprivation, but rather nutrient-dense food.
- Spend more time with your family and friends. Remember them?
- Plan for next season!
How does your focus change in the “off-season”? Have you registered for anything next year?
I’m linking up with Deb Runs for the Wednesday Word, which is deprivation.
I can’t wait to read about what you will be up to next! I am winding down my Metabolic Aftershock 9 week session this week and looking forward to a little break!
My off season isn’t going to last very long, since I have a spring marathon. So weird to think about it!
I seem to sign up for warm weather out of town races in the off season so I never have an off season – Dec 6 and Feb 7 are halfs for me in Florida.
Fall bike rides are my favorite way to keep active this time of the year 🙂
I work more on flexibility in the winter months and add back in more yoga and spin classes. It’s great to start the spring off feeling a little stronger right?
Great tips. I always end up weightlifting during the off season or train for a spring race on the treadmill.
i definitely do more strength training in the fall and winter months but I also usually sign up for a warm weather half in the middle of winter. I’ve got Arizona to look forward to early 2016!
Great tips! The off season is a great time to really work on all those weaknesses you neglected when training! I’m hoping to do more strength work this winter!
I love to run throughout the year and don’t race a lot. But after training for a race, I do enjoy having the freedom to just take each day as it comes and do whatever workout I feel like for the day. Love the flexibility of no “plan”.
My main workouts consist of weight training, running is more something I add in when I can. The winter months are spent lifting heavy, HIIT cardio and gearing up for the next competition season. I do enjoy the couple of half marathons I run with friends and family in the spring though 🙂
My “fall” marathon doesn’t come around until December! Ahh, the perils of living in fabulous year-round weather. 🙂 Thank you for the shout-out, I really appreciate it!
Perfect timing for this post for me. I’m having a little break from the tough stuff for a couple of weeks and I’m going to turn my efforts towards strength training for a bit. It’ll set me up for a good 2016.
My goal this year is to focus on strength training in the off-season, and also to just do some of the fun stuff that I don’t get enough time to do during running/tri training – stuff like zumba and other fun fitness classes.
I honestly can’t wait till this training cycle is over and I can run for “fun”. I have a ton of other stuff I want to concentrate on too!
I totally know what you mean! We have similar off-season goals. I’m actually enjoying running again as my coach is giving me easy workouts based solely on perceived effort and time as opposed to HR zones or paces. It takes some of the pressure off.
I am with you on the strength training in the off season! This marathon season has beaten me up, and I plan to hit up plenty of yoga and strength. And yes, swimming.
I am definitely enjoying some downtime from racing for a bit. My body needed a break. I definitely make some changes to my routines and try some fun new classes and add in more strength training.
Yes to strength training!! I love getting into the pool more also during the off season.
Love these ideas and I hope you are enjoying your downtime! 🙂
Yes, I remember the family, LOL! Funny! I signed up for a January half so I plan on just running along and enjoying the cooler temps! Still waiting on OTF to open too- that is my new add on. Wait wait, wait 🙁
Great tips! I always say I am going to get back into the pool but haven’t yet made the plunge 😉 Figuring out diet stuff is a great idea so I am back on track for the peak season in the spring.
These are great tips and I definitely need to work on my flexibility.
Great tips. So many don’t take time off in between races, which can often lead to injury! I LOVE off season sometimes, LOL!
Great list! I find the running off-season to be a very welcome respite after so many months of focusing on the same thing. I think it’s very healthy and necessary to take a break, both mentally and physically. This off-season I’m excited to really focus on strength training, flexibility, and core. Plus, I have a 30-day barre package that I’m planning to use over the winter!
During the off-season is definitely the time to assess and work on nutritional needs, core strength, flexibility, etc. Great tips as usual.
I’ve already registered for Ragnar Trail Ultra in Richmond, VA for next April, and I’m planning to run the Chicago Spring Half Marathon (haven’t registered yet).
Thanks for linking up!
I’m not in off season at the moment as marathon training has just started. Things do slow down here though and there are hardly any races in December and January… so it is kind of a forced off season.
I need to work on the off season eating for sure.
Oh what a very timely post! I’ve been thinking about new goals as i take an off-season from my running. Thanks for the ideas!
All great suggestions! I’ve been meaning to check out the Iron Strength Workout DVD.
I’m going back to crossfit for a few months and getting swim lessons! Need to train for my spring marathon but don’t want to loose my tri fitness at the same time.
All great things to do in the running off-season!! I like to do new workouts, more yoga, and strength training!
I love these! I know I try to do more social fitness activities in the off-season, since triathlon tends to be a lone wolf sport. This off season I’m definitely working on strength training as well… oh us and get back to he pool 😉
I am dying for this DOMS to go away from the marathon yesterday so I can get started on my strength training plan!!